CrossFit Warrenton – CrossFit
“Get PowerFul” Power Snatch + OHSqt (Weight)
Spending 15’ here:
8:00 to establish a 1RM
EMOM for 5:00
1 Power Snatch + 1 OHS
1+2, 1+3, 1+4, 1+5
choose a good controlled weight for, but go heavy if you want to challenge yourself.
If you choose not to do snatches, due to a shoulder issue (or whatever it may be), do this same sequence but with cleans and front squats.
Be sure to make note in the notes section.
**Record the max weight you were able to lift on the 8’ of finding your MAX Power Snatch + OHSqt (prior to the 5’ EMOM)
** Record in the notes section the weight you did for the 5th EMOM (it might be the same)!
“Get Fit” Feb 4th 2020 (AMRAP – Rounds and Reps)
20 Power Snatch (75/55)
20 Push Ups
“The Finisher” Feb 4th 2020 (AMRAP – Reps)
30 Calorie Bike/Row
Max Wallballs (20/14) in remaining time
*wallball to ABOVE the 10’ line-yes even for the shorty’s…the tall ones MAKE SURE YOURE GETTING FULL DEPTH IN YOUR SQUAT!